112916

28 Nov
2016

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

EliteFit Warm-up (No Measure)

2 ROUNDS OF 8-10 REPS OF:

Good Mornings

Kipping Swings

Wall Facing Squats

AbMat Sit-ups

HR Push-ups

Upward Facing Dog Hold

PVC Pass-Throughs

Dips

BURGENER WARM-UP:

1. Down and “FINISH” / Dip and Drive: SPEED THROUGH THE MIDDLE

2. Elbows High and Outside: KEEP THE BAR CLOSE

3. Muscle Snatch: STRONG TURNOVER

4. Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK

5. Snatch Lands (Full): FOOTWORK

Warm-up Starts promptly at Class Start Time(s). 10 Minutes to complete.

Scheduled Programming will start immediately thereafter. If you need

additional stretching please come a few minutes early prior to class.

Sotts Press (Behind the Neck) (2×10)

45#/33#

Split Jerk

2×8 @ 50%

3×5 @ 60%

Metcon (Time)

3 Rounds for Time

20 Wall Balls 20#/14#

200m run

15 Pull-ups

200m run

10 Toes 2 Bar

200m run